The BLOG for dedicated runners

Yea, I know treadmill running is for “softies.” But when the next blizzard or heat wave hits, it's good to know a few treadmill running workouts to challenge yourself. If you want treadmill running to be less monotonous (who doesn't?), then knowing a few treadmill tricks can help keep things fresh.

Runner's World recommends setting your treadmill's elevation to at least a few degrees of elevation. “This compensates for the lack of air resistance in treadmill running and makes your speeds roughly equivalent to similar speeds outdoors,” writes Owen Anderson.

Runner's World also recommends these four treadmill running workouts:

Workout 1: Warm up easily for 10 minutes. Then set the speed slightly more (20 seconds or so) than your 5k pace. Run three-minute intervals at this pace with 10-minute “easy-paced” breaks.

Workout 2: After your warmup of 10 minutes, run 5 miles at your faster-than-5k pace. Don't forget a gentle cool-down.

Workout 3: Warm up for 10 minutes. Then raise the degree of elevation by one degree and run for two minutes. Raise the elevation again by one degree and go for 2 minutes. Continue until you reach 7 degrees.

Workout 4: Warm up as usual. Then run your 10k pace for 10 minutes and jog easily to recover for 4 minutes. Run another 10 minutes at 10k pace then do a 10 minute cool down.

You can also add this interval workout to your treadmill running workout repertoire: